What Are the Best Minerals to Take?

When it comes to choosing the best minerals to take, there are a few things to consider. These minerals include the following: Calcium, Potassium, Manganese, and Phosphorus. Each of these minerals has its own benefits and drawbacks, but when taken in the right amount, they can make a big difference in your health.


Calcium is among the best minerals to take because it helps the body work properly. It is found in foods such as yogurt, milk, and dark green leafy vegetables. However, if you are unable to get enough calcium from your diet, you may need to take calcium supplements.

Calcium is needed for normal muscle and bone function. The calcium in your bones helps your heartbeat, maintains blood pressure, and wards off osteoporosis. In addition, it assists in the regulation of energy intake and appetite.

While calcium is beneficial, it also has some drawbacks. There is evidence that supplementation may increase the risk of cardiovascular disease, especially in men. Therefore, it is important to speak to your doctor before starting or stopping a calcium supplement program.

Research shows that a low-dose calcium supplement regimen can help to lower the risk of preeclampsia. These studies suggest that a daily calcium intake of 1,500 to 2,000 mg can reduce the risk of developing preeclampsia by 62%.

However, studies on the use of calcium supplements in postmenopausal women have raised some concerns. This is particularly true in cases where dietary intake is low.

In one of these studies, supplemental calcium was associated with a 14 percent higher risk of coronary artery disease. Additionally, there was a small increased risk of myocardial infarction.

A recent meta-analysis of the results of calcium supplementation studies included 63,563 postmenopausal women. The study found that supplemental calcium did not raise the risk of all-cause mortality, CVD-related mortality, or coronary artery disease.


Magnesium is one of the most important minerals to take for many reasons. It plays a major role in regulating blood pressure, and it helps make protein, DNA, and bones. While it can be difficult to find in your diet, magnesium supplements can help you get your daily dose.

Magnesium is also an effective treatment for tension headaches. Studies show that it can reduce the levels of C-reactive protein, a marker of inflammation. Similarly, it can improve sleep.

One of the simplest ways to increase your magnesium intake is to eat more nuts and seeds. These foods contain high levels of minerals. You can also try taking Epsom salts to soothe sore muscles. However, you should be careful not to overdo it.

Some studies show that magnesium can lower your risk of heart attack and stroke. But, if you already have a medical condition, you should not take magnesium unless you are under the care of a physician.

The good news is that most people can safely take magnesium supplements. But, you can have a bad experience if you take a too-large amount of magnesium or do not follow the recommended dosage. Also, some medications can alter your magnesium status, so it is best to consult your doctor before supplementing.

To get the most out of magnesium, you should choose a supplement that is absorbed well. This can vary depending on the form.


Potassium is a vital mineral for good health. It’s required for many functions, including muscle contraction, nerve transmission, and maintaining the volume of fluid in your cells.

Potassium is also known for its ability to lower blood pressure. This is because potassium helps your body remove excess sodium. If you have high blood pressure, you may be at higher risk for heart disease and stroke.

There are several ways to get more potassium in your diet. However, the best way is to consume a wide variety of whole foods. The most common sources include meats, fish, legumes, and vegetables.

Potassium is often used in salt substitutes. In addition, it’s a good idea to avoid excessive salt in your diet. Salt can increase your risk of kidney stones.

Another important aspect of potassium is its role in promoting bone health. Research indicates that higher potassium intakes are associated with reduced risks of ischemic and hemorrhagic strokes.

Potassium is a nutrient that’s especially important to the heart. In fact, it is one of the 16 essential minerals for health. A 2015 review found that dietary potassium may help protect against a number of cardiovascular diseases.

For instance, a study involving 84,360 women over the age of 34 showed that participants with the highest potassium intakes had the lowest risk of stroke. Interestingly, this was not true for those with the lowest.


Zinc is an essential mineral that promotes healthy growth and development. It helps with wound healing and immune function.

Almost everyone can benefit from obtaining zinc through food or supplements. Zinc is found in meats and fish, as well as in foods such as chia seeds and hemp seeds.

Those who are vegetarian or vegan may also find it beneficial to add zinc to their diet. However, it is important to note that plant-based diets can be high in phytates, which can prevent optimal zinc absorption.

Some of the best sources of zinc include whole grains, legumes, nuts, and seeds. These include quinoa, hemp seeds, and pumpkin seeds.

Zinc is essential for DNA synthesis, cell signaling, and protein activity. It is involved in neurogenesis or the creation of new neurons in the brain. Taking a daily zinc supplement may also help protect against age-related macular degeneration, the leading cause of severe permanent vision loss in people over the age of 60.

Getting enough zinc in your diet is important to prevent skin rashes, diarrhea, and weight loss. If you suspect you have a zinc deficiency, talk to a healthcare professional.

For women, zinc is a critical mineral for growth and development. Research indicates that women who have low serum zinc concentrations are at higher risk of having a low birth weight baby.

Zinc is a necessary trace element, which means that the human body can’t produce it on its own. Aside from being used as a component of proteins, it is also important to aid in wound healing and immune function.


Manganese is a trace element that helps with energy production, bone mass, and the breakdown of carbohydrates and proteins. It is also used to form enzymes.

Most people can obtain enough manganese from a plant-based diet. However, older adults, women who are pregnant, and people who have digestive problems may need additional supplementation.

In addition, manganese is important for the health of the nervous system. This is because it stimulates the electrical impulses that run through the brain. A deficiency in manganese can cause learning disabilities, mental illness, and muscle pain.

Fortunately, there are many ways to increase your level of manganese. The most effective is to eat more foods that are rich in this mineral. Whole grains, vegetables, and fruit are good sources.

When your body has sufficient manganese, you can absorb vitamins and minerals better and help prevent osteoporosis. If you’re not sure how much manganese you should be eating, talk with your doctor.

Manganese is a key component of antioxidant enzymes. These antioxidants protect your cells from free radical damage. They are especially useful in reducing inflammation and stress. But low levels of these enzymes can contribute to heart disease.

The body has a hard time neutralizing manganese, so too much can have negative effects. Taking supplements with too much manganese can lead to problems with the nervous system and can cause Parkinson’s disease.

It is very rare to develop a manganese deficiency. However, if you have a history of liver disease, you are at a higher risk.


Phosphorus is an essential mineral that your body needs. It is used in many processes in the body such as helping to build bones, converting food into energy, and fighting urinary tract infections. You can find phosphorus in foods such as poultry, meat, nuts, seeds, beans, and dairy products. But phosphorus can also be taken as a supplement.

Phosphorus is commonly available in dietary supplements, but not all supplements are created equal. Some contain phosphate salts and others contain other ingredients, such as calcium.

The amount of phosphorus that you should be consuming is called the Recommended Dietary Allowance (RDA). It is calculated by examining normal serum phosphorus levels in adults and is intended to ensure nutritional adequacy. Those who need to take supplemental phosphorus, they may receive a prescription from their doctor.

The US population consumes more phosphorus than is recommended. In fact, the average intake is almost 4,000 mg a day. This is far above the recommended level of 1,200 mg for women and 1,596 mg for men.

The risk of high phosphate levels is higher for those who have a history of cardiovascular disease. These individuals are at a higher risk of developing heart attack, stroke, and kidney failure. Several observational studies support the link between CVD and high phosphate.

In addition to causing a number of health complications, excess phosphorus can lead to kidney stones. Kidney conditions like chronic kidney disease and diabetic ketoacidosis can cause the body to excrete too much phosphorus. Excess phosphorus can also disrupt the balance of macro and trace minerals in the body.

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